Can you lose weight without cardio? It is a commonly accepted belief that to lose weight, you must perform cardiovascular exercises like running or cycling for long periods of time.

However, new research suggests that this may not be necessary or even the most effective method for weight loss and that other forms of exercise may be more beneficial. In this article, we will explore whether cardio is necessary for weight loss and what other options are available.

Can You Lose Weight Without Cardio

Can you lose weight without cardio: study reveals

One study examined the effects of different types of exercise on weight loss in obese individuals. The study found that while all types of exercise resulted in weight loss, there was no significant difference between the groups who did aerobic exercise and those who did resistance training. This suggests that both types of exercise are equally effective for weight loss, and neither is necessary for losing weight.

So, what does this all mean? Cardio is not necessary for weight loss, and other forms of exercise may be just as effective. If you don’t enjoy cardio, or if you can’t do it regularly, don’t worry – there are plenty of other options available. Strength/Resistance training, HIIT, and even walking are all great alternatives that can help you lose weight and improve your health.

If you’re trying to lose weight without cardio, strength training is actually a very effective method of losing fat because when you gain more muscle mass, your maintenance calories for your body increase as your body uses more energy to move around.

What happens if you don’t do cardio?

If you don’t do any form of exercise, you’re going to find it more difficult to lose weight. It’s as simple as that. Exercise is essential for weight loss and general health, so if you want to see results, you must be active. However, as we’ve seen, cardio is not the only type of exercise that can help you lose weight. Many other options are available if you don’t enjoy cardio or can’t do it for whatever reason.

10 Steps To Lose Weight Without Cardio

If you’re looking to reduce weight without doing any cardio, here are a few tips that may help:

1. Cut down on processed foods and eat more whole foods

By cutting out processed foods, you’ll be eating fewer calories overall.

Some healthier options include fruits, vegetables, whole grains, lean proteins, and healthy fats.

2. Get enough sleep

Getting enough sleep is crucial for weight loss. When well-rested, you’re less likely to make poor food choices and have more energy to exercise.

It is said that adults should aim for 7-8 hours of sleep per night.

3. Drink plenty of water

Drinking enough water is important for many reasons, including weight loss. In addition, it can help to boost your metabolism and reduce your appetite.

Aim to have eight glasses of water per day.

You can also add some fresh lemon juice to your water for an extra boost.

4. Avoid eating late at night

Eating late at night can cause you to gain weight. This is because your body doesn’t have time to burn off the calories before you go to bed.

If you must eat late at night, try to make healthier choices like fruits or vegetables.

Some people also find that avoiding eating 3 hours before bed helps them to sleep better and reduces the chances of nighttime snacking.

5. Stay away from sugary drinks

If you’re trying to reduce weight, one of the worst things you can have is a sugary drink. Not only do they include a lot of empty calories but drinking them can also cause weight gain.

Instead of sugary drinks, try water, unsweetened tea, or sparkling water with a slice of lemon or lime.

To take it a notch higher, you can also try flavored seltzers, which are low in calories and sugar.

6. Avoid eating out

Eating out at restaurants can be one of the biggest obstacles to weight loss. This is because restaurant portions are often much more significant than what we usually eat at home.

To avoid overeating, try to cook more meals at home. This way, you can control the portion sizes and make healthier choices.

Dietitians recommend cooking at home 5-6 nights per week.

7. Avoid snacking

Snacking can be one of the biggest culprits of weight gain. This is because we often snack on unhealthy foods high in calories and sugar.

To avoid snacking, eat 3-4 meals daily and avoid eating late at night. If you get hungry between meals, try to drink a glass of water or eat a piece of fruit.

8. Avoid eating high-calorie foods

High-calorie foods are often high in fat and sugar, leading to weight gain. Instead of eating these foods, try to focus on eating more whole foods.

Avoiding high-calorie foods include cakes, cookies, ice cream, chips, and fast food.

Word of caution: don’t avoid all high-calorie foods. High-calorie foods like nuts and avocados, are good for you. Just be sure to eat them in moderation.

9. Exercise portion control

One of the best ways to lose weight with no cardio is to exercise portion control. This means eating smaller portions of food and avoiding large meals.

When you eat smaller portions, you’re less likely to overeat, and you’ll end up consuming fewer calories overall.

10. Try a weight loss supplement

Many weight loss supplements on the market may aid in your weight loss goals without cardio.

Some popular weight loss supplements include green tea extract, garcinia cambogia, and raspberry ketones.

These supplements can help to boost your metabolism and reduce your appetite. Just be sure to choose a supplement that is safe and effective.

Mistakes to avoid when trying to lose weight without cardio

Not drinking enough water

One of the biggest mistakes people make when trying to lose weight with no cardio is not drinking enough water.

Water is essential for weight loss. It helps to boost your metabolism and reduce your appetite. Aim to drink eight glasses of water per day.

Eating too many carbs

Another mistake people make when trying to shed pounds with no cardio is eating too many carbs. Carbs are one of the main culprits when it comes to weight gain.

To avoid gaining weight, reduce your carb intake and replace it with healthy fats and protein.

Overeating sugar

Sugar is one of the worst things you can consume if you’re trying to lose weight. It’s high in calories, and it can lead to weight gain.

To avoid gaining weight, try to reduce your sugar intake. You can do this by avoiding sugary drinks, sweets, and processed foods.


When it comes to the question of can you lose weight without cardio, there’s a simple answer: yes you can! However, if you’re doing no exercise at all, it will be far more difficult to lose weight as your body will not be burning those extra calories as it would be if it was exercising regularly. If you really don’t enjoy long cardio sessions, you can try other shorter-term exercise routines such as strength training or HIIT.


About the Author: Zoe Taylor

Zoe Taylor has a degree in Sports and Exercise Science and is an avid runner and fitness writer. Zoe works with BodyCapable by researching and writing cardio-related content. In her spare time, Zoe runs marathons, keeps up to date with the latest fitness trends, and enjoys walking her dog!